AREAS OF INTEREST: PRE-COMPETITIVE EATING, DEHYDRATION, ENERGY DEPLETION. by: Tom Seabourne Ph. D Competing in tournaments taught me about nutrition. The morning of a contest I woke up with my buddies for a fast- food breakfast of scrambled eggs, sausage, bacon, toast, juice, and milk. Then we rushed to registration only to learn we wouldn't be competing until noon. … [Read more...] about KNOWING WHEN AND WHAT TO EAT CAN MEAN THE DIFFERENCE BETWEEN AND LOSING.
Health
SARCOPENIA: THE GRADUAL REDUCTION OF MUSCLE AND METABOLISM AS YOU AGE
AREAS OF INTEREST: SARCOPENIA, LOSING MUSCLE, GAINING FAT, METABOLISM, RESISTANCE TRAINING. by: Tom Seabourne Ph. D Muscles in the back of your arms are not just cosmetic. Triceps help you push, keep your balance, catch yourself if you fall, and then pick yourself up. In the revised guidelines, the American College of Sports Medicine (ACSM) recommends that … [Read more...] about SARCOPENIA: THE GRADUAL REDUCTION OF MUSCLE AND METABOLISM AS YOU AGE
THERE IS A LOW-FAT SUBSTITUTE FOR EVERY HIGH-FAT ITEM
AREAS OF INTEREST: FAT, SUGAR, CONDIMENTS, PRODUCTS, EATING, DIET, FAT LOSS, WEIGHT LOSS. by: Tom Seabourne Ph. D Training my taste buds to accept low-fat, low-sugar food items was easy in comparison to weaning myself off whole milk, soft drinks, and Koolaid. I changed from whole milk to skim milk, from Cokes to diet Cokes, and from Koolaid to sugar-free … [Read more...] about THERE IS A LOW-FAT SUBSTITUTE FOR EVERY HIGH-FAT ITEM
YOU CAN MAKE JUST ABOUT ANY FOOD LOW FAT. CHECK IT OUT.
AREAS OF INTEREST: FOOD, LOW-FAT, SPICES, EAT TO LOSE, RECIPES, LOW CALORIES. by: Tom Seabourne Ph. D A study reported in the Archives of Internal Medicine demonstrated that lean beef may be as healthy as fish and chicken. Two groups were required to restrict their daily intake of saturated fats to ten percent. At the end of five weeks, the beef group's … [Read more...] about YOU CAN MAKE JUST ABOUT ANY FOOD LOW FAT. CHECK IT OUT.
EATING SEVERAL SMALL MEALS A DAY IS YOUR BEST APPROACH TO LOSING FAT
AREAS OF INTEREST: EATING PLAN, DIET, CHOLESTEROL, BODY FAT, FOODS. by: Tom Seabourne Ph. D Do not concern yourself with the scale. Instead, focus on your percent body fat. How do your clothes fit? If your belt grows longer and your energy levels increase, you are doing everything right. You may calculate changes in your percentage of body fat by using a … [Read more...] about EATING SEVERAL SMALL MEALS A DAY IS YOUR BEST APPROACH TO LOSING FAT
ONE-THIRD OF AMERICANS ARE OVERWEIGHT. TEN YEARS AGO IT WAS ONE-FOURTH. LOSING WEIGHT IS NOT BRAIN SURGERY.
REAS OF INTEREST: EATING, EXERCISE, HABIT, CHANGE, FAT GRAMS, CALORIES, DISCIPLINE, WILLPOWER. by: Tom Seabourne Ph. D There is a secret to being fit. Once you know what it is, there is no hardship or pain. No longer must you buy bulky, winter clothes. Or starve yourself in the Spring to fit into your bathing suit. You can walk a flight of stairs without … [Read more...] about ONE-THIRD OF AMERICANS ARE OVERWEIGHT. TEN YEARS AGO IT WAS ONE-FOURTH. LOSING WEIGHT IS NOT BRAIN SURGERY.
Back One Arm Dumbbell Rows
One Arm Dumbbell Rows How to do: 1.Place dumbbell on floor in front of bench. 2. Put left leg back, Knee locked. 3.Bend right knee slightly. 4. Bend over and hold dumbbell with left hand, palm in, about 6" off floor. 5. Put right hand on bench, elbows locked. 6.Pull dumbbell straight up to side of chest, keeping arm close to side. 7. Return to starting … [Read more...] about Back One Arm Dumbbell Rows
Back Wide Grip Rear Chin
Wide Grip Rear Chin How to do: 1.Use chinning bar about 6" higher off floor than you can reach with arms extended over head.2. Hold bar with hands 32" to 34" apart. 3. Pull up try to touch back of neck to bar. 4. Return to starting position. 5. Do not swing back and forth. 6. Inhale up, Exhale down. … [Read more...] about Back Wide Grip Rear Chin
Back Wide Grip Rear Lateral Pull Down
Wide Grip Rear Lateral Pull Down How to do: 1.Hold lat bar down with hands about 36" apart. 2. Kneel down far enough to support weights with arms extended overhead. 3.Pull bar straight down until it touches back of neck just above shoulders. 4. Return to starting position. 5. Inhale up, Exhale down. 6.This can also be done with medium grip. … [Read more...] about Back Wide Grip Rear Lateral Pull Down
Back Close Grip Front Lateral Pull Down
Close Grip Front Lateral Pull Down How to do: 1. Hold lat bar with arms 8" apart 2. Kneel down far enough to support weights with arms extended overhead. 3. Pull bar straight down until even with upper chest. 4. Return to starting position. 5. Inhale up, Exhale down. 6. This can also be done with a medium grip. … [Read more...] about Back Close Grip Front Lateral Pull Down
Back Stiff Legged Deadlift
This is an excellent exercise for the hamstrings, glutes and lower back when performed properly. When performed improperly, however, it can cause lower back pain and injury. How to do: 1. Stand with a narrow stance, legs and upper body straight. 2. Slowly bend over until your back is parallel to the floor. 3. Grip a barbell on the floor. Your hands should be … [Read more...] about Back Stiff Legged Deadlift
Abdominals Iron Inch
This is a very simple, highly effective exercise that is almost never used. The Iron Inch isolates the lower abdominal region. How to do: 1. Sit on the floor, legs together, stretched out in front of you. 2. Keep your back erect and clasp your hands behind your head. 3. Using the power of your abs and hips try to inch across the floor for a distance of 10 feet. … [Read more...] about Abdominals Iron Inch
Abdominals Great Walls
The Great Wall is a simple, intense isometric exercise. The Great Wall works the entire abdominal area with focus on the upper abdominal region. How to do: 1. Stand straight up. 2. Concentrate as hard as you can on your abs. 3. Tense your abs as hard as possible. Put all your energy into tensing your abs. 4. Maintain the incredible tension for a count of 6 … [Read more...] about Abdominals Great Walls
Abdominals Russian Twists
The Russian Twist is an intense version of the Lying or Floor Twist. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Russian Twist works the entire abdominal area including the internal and external obliques. How to do: 1. Lie face up on a Glut/Ham Chair with your … [Read more...] about Abdominals Russian Twists
Abdominals Killer Crunches
The Kill Crunch is an intense version of the sit up. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Kill Crunch works the entire abdominal area, however, is highly concentrated on the upper rectus abdominus. How to do: 1. Assume a normal crunch position. Do not lock … [Read more...] about Abdominals Killer Crunches
Abdominals Killer Ups
The Kill Up is ann intense version of the sit up. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Kill Up works the entire abdominal area, however, is highly concentrated on the upper rectus abdominus. How to do: 1. Lay on your back with your feet braced against or … [Read more...] about Abdominals Killer Ups
Abdominals Weighted Dumbbell Side Bends
Side Bends are another popular gym exercise. They may be done holding comfortably heavy dumbbells or with closed fists. Side Bends involve all of the abdominal muscles as well as the back muscles. How to do: 1. Stand up straight and hold a dumbbell in one hand. The free hand can dangle along side your body or be placed behind your head. 2. Bend sideways holding … [Read more...] about Abdominals Weighted Dumbbell Side Bends
Abdominals Side Bends
Side Bends are another popular home exercise. They may be with closed fists. Standing Side Bends involve all of the abdominal muscles as well as the back muscles. How to do: 1. Stand up straight and with your arms straight down at your sides. 2. Bend sideways holding your pelvis very firm. First one shoulder should bend down toward the floor. 3. When you … [Read more...] about Abdominals Side Bends
Abdominals Reverse Crunches
Reverse Crunches are a great exercise for working the lower abs. How to do: 1. Lie flat on your back with legs extended. Raise your legs into a L position with your abs. You can flex your knees a bit. 2. Lower them to almost floor level and raise again. 3. Keep going until failure. … [Read more...] about Abdominals Reverse Crunches
Abdominals Hanging Frog Kicks
This is a less stressful version of a hanging leg raise. It isolates the rectus abdominis, especially the lower half as well as the intercostal muscles. How to do: 1. Hang on a chin bar using an overhand grip with arms straight at shoulder width. 2. Bend your legs about 15 degrees and keep them bent and relaxed during the entire exercise. 3. Pull your knees up … [Read more...] about Abdominals Hanging Frog Kicks
Abdominals Hanging Leg Raises
This is a relatively new abdominal exercise that is rapidly gaining popularity in gyms Hanging leg raises place intense stress on the entire rectus abdominals especially the lower quadrant. The intercoastals also are tested during this exercise. How to do: 1. Hang on a chin bar using an overhand grip with arms straight at shoulder width. 2. Bend your legs about 15 … [Read more...] about Abdominals Hanging Leg Raises
Abdominal Flat Bench Leg Raises
This exercise is very closely related to the simply leg raise. The flat bench leg raise places stress on the entire rectus abdominis however most stress is placed on the lower half. Secondary stress is also placed on the intercoastals. How to do: 1. Lie flat on your back on a normal exercise bench with your hips at the lower end. 2. Hold the upper end of the bench … [Read more...] about Abdominal Flat Bench Leg Raises
Abdominals Leg Raises
Leg raises are a common abdominal exercise nearly as old as the sit-up. Leg raises place primary stress on the lower half of the rectus abdominis although the muscle fibers of the upper rectus abdominia are recruited as well. Secondary stress is also placed on the intercostal muscles. How to do: 1. Lie on your back on an inclined ab board with your head toward the … [Read more...] about Abdominals Leg Raises
Abdominals One Arm Pulley Crunches
This is a rare variation of the standard pulley crunch. This exercise places stress on the serratus and intercostals. How to do: 1. Attached a rope handle to an overhead cable machine. 2. Hold one handle or rope end and kneel down about 18 inches from the cable machine. 3. Perform the following movement simultaneously: a. Bend forward at the waist b. … [Read more...] about Abdominals One Arm Pulley Crunches
Abdominals Pulley Crunches
This is a very useful variation on the simply floor crunch. The pulley crunch stresses the entire rectus abdominis muscle. There is also powerful stress placed on the lower lats and the serratus muscles at the side of your ribcage. How to do: 1. Attached a rope handle to an overhead cable machine. 2. Hold both handles or rope ends and kneel down about 18 inches from … [Read more...] about Abdominals Pulley Crunches
Abdominals Crunches
This is the most commanly used abdominal exercise in the gym today. Crunches are super isolation exercises for the entire rectus abdominis as well as the intercostals How to do: 1. Lie flat on your back and place your calves on a flat bench seat. Your hamstrings should be perpendicular to the floor. 2. Place your hands behind your head with fingers … [Read more...] about Abdominals Crunches
Abdominals Russian Twists
The Russian Twist is an intense version of the Lying or Floor Twist. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Russian Twist works the entire abdominal area including the internal and external obliques. How to do: 1. Lie face up on a Glut/Ham Chair with your … [Read more...] about Abdominals Russian Twists
Abdominals Roman Chair Sit-Up
This is a newer version of the sit-up. It has been used extensively in gyms for about 20 years. This exercise places stress on the entire rectus abdominis although more stress is placed on the upper half. How to do: 1. Sit on the Roman Chair and hook your toes beneath the restraint bar near the floor. 2. Cross your arms over your chest. You will keep your … [Read more...] about Abdominals Roman Chair Sit-Up
Abdominal Twisting Sit-Ups
This is a variation of the Sit-Up. Twisting alternatively from side to side will additionally involve the intercoastal muscles as well as the obliques How to do: 1. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Even better, use an ab board and hook your toes under the ankle constraints. 2. Bend your knee comfortably and keep … [Read more...] about Abdominal Twisting Sit-Ups
Abdominals Sit-Ups
This is one of the oldest and most basic of all the abdominal exercises. It works the entire rectus abdominis muscle wall although normally more stress is concentrated on the upper part verses the lower sections How to do: 1. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Even better, use an ab board and hook your toes under the … [Read more...] about Abdominals Sit-Ups
Chest Pec Deck Flyes
These exercises work the entire chest and the posterior deltoids. How to do: Pec Fly movements on a Pec Deck Machine are often a welcome change of pace. When using these machines, generally, you should make sure to keep your elbows and hands firmly on the pads. It is also wise to keep your head up and chest up (out) remembering to push with your elbows and not … [Read more...] about Chest Pec Deck Flyes
Chest Decline Pulley Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Using a set of cable cross low pullies, Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each … [Read more...] about Chest Decline Pulley Flyes
Chest Incline Pulley Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Using a set of cable cross low pullies, Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each … [Read more...] about Chest Incline Pulley Flyes
Chest Flat Pulley Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Using a set of cable cross low pullies, Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each … [Read more...] about Chest Flat Pulley Flyes
Chest Declined Dumbbell Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Lie on a declined bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other. 4. Keeping a slight bend in … [Read more...] about Chest Declined Dumbbell Flyes
Chest Inclined Dumbbell Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Lie on a inclined bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other. 4. Keeping a slight bend in … [Read more...] about Chest Inclined Dumbbell Flyes
Chest Dumbbell Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other. 4. Keeping a slight bend in … [Read more...] about Chest Dumbbell Flyes
Tis the Season for Smokin Abs!
What are the abdominal muscles? The midsection of your body includes the rectus abdominous, serratus, internal and external obliques, psoas, linea alba, linea similunaris, linea transversae, transversalis and intercustals. The largest most apparent abdominal muscle group is the rectus abdominous. The rectus abdominous is a huge, flat muscle covering almost the entire … [Read more...] about Tis the Season for Smokin Abs!
Chest Decline Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie on a declined chest machine, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are … [Read more...] about Chest Decline Machine Press
Chest Incline Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie on a inclined chest machine, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are … [Read more...] about Chest Incline Machine Press
Chest Flat Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie on a flat chest machine, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are … [Read more...] about Chest Flat Machine Press
Chest Decline Bench Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie on a declined bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are firmly … [Read more...] about Chest Decline Bench Dumbbell Press
Chest Incline Bench Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie on a inclined bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are … [Read more...] about Chest Incline Bench Dumbbell Press
Chest Flat Bench Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are firmly pressed … [Read more...] about Chest Flat Bench Dumbbell Press
Chest Decline Bench Press
This works the lower area of the chest and reduces the work load on the front deltoid. 20-30 degree angle is all that is needed here. How to do: 1. Lie on a declined bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are firmly pressed … [Read more...] about Chest Decline Bench Press
Chest Incline Bench Press
This works the upper area of the chest and the anterior or front part of the deltoids better than the flat bench. The movement is almost a cross between a flat bench press and an overhead press. A 30-degree angle is all that is needed. If the angle is more than 30 degrees, the deltoids begin to move the weight. How to do: 1. Lie on a incline bench, feet firmly on … [Read more...] about Chest Incline Bench Press
Chest Flat Bench Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are firmly pressed … [Read more...] about Chest Flat Bench Press
Dark Circles Under Your Eyes | Get Rid of Dark Circles Permanently
Introduction Though dark circles are not a health problem, the presence of dark circles under your eyes is unliked, for it makes you look unhealthy, tired, or even older than your age. Dark circles are quite common, even among people from young age groups. People often ask how to get rid of dark circles permanently. The good news is that you can permanently cure the … [Read more...] about Dark Circles Under Your Eyes | Get Rid of Dark Circles Permanently